Austin Sports Medicine Doctor Gives Tips for Marathon Runners

With the Ascension Seton Austin Marathon around the corner, thousands of Austinites are doing their final practice runs before the big race.

Long distance running can be challenging for multiple reasons including the possibility of lower extremity injuries, nutrition and hydration issues, heat or cold exposure and race-day unknowns. Common injuries include stress fractures, tendinitis, plantar fasciitis and IT Band syndrome.

It is important that people are aware of these common injuries and are "race day prepared" to meet or exceed their race day goals.

Dr. Marco Bosquez, an Ascension Seton orthopedic and sports medicine doctor, who also worked with the Austin FC during their first two seasons, offers the following tips on how to prevent injury when preparing for and running a marathon.

• Focus on training: Give yourself enough time to properly train for your race whether you are running a marathon or a 5k. This includes not increasing mileage or speed too quickly and incorporating cross-training to strengthen muscles. Everyone is different in what training pace works for them so educate yourself and prepare accordingly.
• Hydrate: Make sure you are hydrated during training and the race.
• Wear proper footwear: Wearing the right shoes and socks is an important factor to preventing running injuries, including blisters and sprains. If you have concerns about your footwear, visit a local running store for a consultation.
• Warm up and stretch: Always warm up before a run and remember to stretch after.
• Don’t ignore pain: Long-distance running and walking can be uncomfortable, but it should not significantly impact your movement. If you find this happening, reach out to a medical professional for help. Rest and ice your injury prior to your appointment.
• True emergencies are rare but may occur. Notify any race day health professional if you see a runner in distress, including yourself!

For more information on sports injury prevention and care, contact Ascension Medical Group Seton Orthopedics at 512-324-9170 or visit www.healthcare.ascension.org.